A recent study has brought to light a concerning link between ultra-processed foods and an increased risk of type 2 diabetes. This research follows a previous study indicating that nearly four in ten deaths from heart disease and stroke are associated with the consumption of these types of foods. The findings underscore the urgent need for greater awareness around dietary choices and health risks associated with ultra-processed foods.

Published in PLOS Medicine on Tuesday, the study delves into the consumption patterns of over 108,000 participants in the NutriNet-Sant study. Researchers gathered data on their dietary intake to compile a comprehensive database of additives present in the foods they consumed. By comparing their nutritional information to medical records, researchers were able to track the development of type 2 diabetes among these individuals through December 2023.

Within the study, five distinct clusters of additives were identified as being consumed frequently by participants. Notably, two of these clusters were associated with a modest increase in diabetes risk, regardless of the overall nutritional quality of the diet, as well as the participants' sociodemographic backgrounds and lifestyle factors.

The first cluster consists of additives commonly found in creamy dairy desserts, fat-based sauces, and broths. These include:

  • Modified starches
  • Pectin
  • Guar gum
  • Carrageenan
  • Polyphosphates
  • Potassium sorbates
  • Curcumin
  • Xanthan gum

These additives can be found in popular products like ready-to-eat pudding and cheese dip. In contrast, the second cluster of additives appears predominantly in sugary and artificially sweetened beverages, which includes:

  • Citric acid
  • Sodium citrates
  • Phosphoric acid
  • Sulfite ammonia caramel
  • Acesulfame potassium (Ace-K)
  • Aspartame
  • Sucralose
  • Arabic gum
  • Malic acid
  • Carnauba wax
  • Paprika extract
  • Anthocyanins

This second cluster highlights the concerning prevalence of non-sugar sweeteners in many popular beverages.

The study has drawn criticism, with the International Council of Beverages Associations describing it as "absurd" and "highly misleading." This backlash comes on the heels of an earlier study published in late February, which revealed that approximately 38% of cardiovascular events in Canada were linked to the consumption of ultra-processed foods. According to Virginie Hamel, a dietitian and PhD candidate at the Universit de Montral who was involved in the research, this statistic indicates that ultra-processed foods significantly contribute to the burden of heart disease and stroke in Canada.

The previous study reported that the estimated 38% of cardiovascular events translates to over 96,000 cases of heart disease and stroke, with men accounting for about 55% of these cases. Additionally, it indicated that there were more than 17,400 deaths attributable to these conditions, of which 52% were men. Alarmingly, the study found that Canadians aged 20 and older consume ultra-processed foods, which constitute more than 43% of their total daily energy intake.

In light of these findings, researchers are advocating for significant changes to dietary policies, particularly concerning how ultra-processed foods are marketed, especially to children. Hamel emphasized the importance of exploring alternatives to ultra-processed foods.

When asked about the worst perpetrators among ultra-processed foods, Hamel identified commercial bread as one of the most consumed items, based on the most recent representative data from Canada in 2015. Other commonly consumed ultra-processed items include chips, frozen meals, cakes, cookies, pies, and soft drinks. Further examples of ultra-processed foods encompass:

  • Sweetened breakfast cereals and oatmeals
  • Reconstituted meat products like hot dogs and fish sticks
  • Powdered and packaged soups
  • Candy
  • Protein bars and shakes
  • Boxed pasta products
  • Ice cream and sweetened yogurt
  • Margarine and spreads like cream cheese

Hamel explained that processed foods generally have sugar, salt, or oil added to them before packaging, designed to enhance preservation. Conversely, ultra-processed foods undergo numerous processing steps and contain additives that are rarely found in home kitchens. While these products are designed to be practical, durable, convenient, and appealing, they often contain high levels of sugar, salt, and unhealthy fats, which can lead to weight gain and other health issues due to their low nutrient density.

So, why do manufacturers use additives in ultra-processed foods? Additives serve various functions, including:

  • Preservatives to inhibit mold and bacterial growth
  • Emulsifiers that keep ingredients from separating
  • Artificial colors and dyes for visual appeal
  • Flavor enhancers that improve taste
  • Agents for anti-foaming, bulking, bleaching, gelling, and glazing
  • Altered or added sugars, salts, and fats for better appearance

Due to the common use of these additives, people may unknowingly consume several different clusters of them at once, creating a cumulative health risk.

To combat the negative health implications of ultra-processed foods, Hamel suggests that grocery shoppers adjust their shopping habits. She recommends starting from the outer edges of the store, where fresh produce, fruits, and other whole foods are typically located. If shoppers must enter the aisles filled with processed foods, having a clear shopping goal can help them avoid unnecessary purchases.

For those who may find it challenging to prepare meals daily, Hamel advocates for meal prepping as a beneficial alternative, allowing individuals to have ready-to-eat meals that aren't necessarily ultra-processed. Moreover, she advises consumers to scrutinize ingredient lists when shopping. If a product contains many ingredients that are hard to pronounce or unfamiliar, it may be an indicator of being ultra-processed and should be approached with caution.

Hamel's research team also investigated potential outcomes if Canadians reduced their intake of ultra-processed foods. The findings are promising; cutting down consumption by half could result in approximately 45,000 fewer cases of heart disease and stroke, as well as over 8,000 fewer deaths. Even a modest 20% reduction could lead to 3,000 fewer deaths, reducing the burden of heart disease and stroke linked to these foods by 17%.

Conversely, an increase of 50% in ultra-processed food consumption would have dire consequences, potentially resulting in 3,500 more deaths annually, with 45% of new cases of heart disease and stroke associated with these foods.

Hamel has stressed the urgent need for change, particularly in the aggressive marketing strategies that target children, which normalize the consumption of ultra-processed foods. She advocates for a systemic and mental shift in how society views these products, calling for strong policies that assist individuals in reducing their intake of unhealthy foods.

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